!!!BE ON TIME AS DOORS WILL BE LOCKED 10:00 AFTER CLASS BEGINS!!!

WARM-UP:

2 rounds

• 5 arm circles and flings
• 5 leg swings and sweeps
• 10 jumping jacks

2 rounds

• 5 strict pull-up -or- 10 ring-row
• 5 inch worm -or- 10 push-up
• 5 lunges L+R -or- 10 air-squat

JOG TO STARTING LINE…

TEST WOD: Wv2|Wk2

Part VIIII – CAP25

5K RUN

Run is as follows:

• START: Dearborn Station South on Plymouth Ct. to Cotton Tail Park, around park
• North on Federal St. to South Loop Elementary, cul de sac turn around
• South on Federal St. to Cotton Tail Park, around park
• North on Plymouth Ct. to Dearborn Station, around station
• South on Park Ter. to Roosevelt Park, around tennis courts
• North on Park Ter. to Dearborn Station :FINISH

RECOVERY WALK BACK TO THE FOUNDRY…

TEST WOD: Wv2|Wk2

Part X –  AMRAP

4 cycles

2:00 ON|OFF 1:00

• 8 Plate Extended  Sit-up 15/10 ***
•  4 PVC Tuck Jump 30/24″

***weight plate stays at arms length for full range of motion from laying on back with plate over chest to sitting up to plate overhead and shoulders over hips.